How to Stay Fit When Working From Home

Telecommuting has been practiced for quite some time now but the pandemic made it more of a must, rather than an option. While people are now gradually returning to the office setting, many are still working from home. This set up is great for moms and dads who want to spend more time with their family, or for single people who prefer being at home wearing comfortable clothes attending meetings via Zoom instead of being physically around others.

Unfortunately, for many, working from home has turned us into lazy couch potatoes watching Netflix as soon as they’re done with work for the day. Weight gain is something that a lot of us have been dealing with since the start of the pandemic and it’s about time we focus on our health and wellbeing before it’s too late.

Your health will be affected if you make no effort to get fit when you work from home. There are classes you can take online and some of them are actually free. You can also workout with your spouse/partner/roomie to make exercising fun and enjoyable.

Here are a few exercise suggestions you can try to stay fit:

1. Join an online yoga class.

The home is undoubtedly a great place to do yoga. I mean sure, you can always travel to some fancy resort for a yoga retreat but that does not mean you can’t do yoga anywhere else. You’ll only need a small space, ideally in a quiet spot in your home.

2. Join an online Pilates class.

Pilates is a series of precise movements that enhance core strength, stability and muscle control. You can find Pilates classes on YouTube for all levels, from beginner to advance.  

3. Take 10-15 minutes a day to stretch.

You’ll want to do this first thing in the morning when everyone’s asleep and you pretty much have the house for yourself (sort of). Stretching helps relieve aches and pains in your joints and muscles, back and neck. It will also ensure all your muscle groups will have some movement before you spend an entire day sitting at your desk.

4. Do some HIIT at least 3x a week.

You can do a high intensity interval training workout a few times a week in your home office or living room, and you won’t even need any equipment. There are 15-minute HIIT workouts you can find online.

5. Set up a doorway pull-up bar.

If your doorway can support a pullup bar, get one ASAP. Begin a habit of doing pull-ups and you’ll have a wonderful strength training exercise regularly.

6. Try calisthenics.

This one’s synonymous with body weight training and is done with repetitive movements like squats, push-ups, dips, pull-ups and leg raises.

7. Do balancing poses during meetings and conference calls.

Who says you have to sit on 30-minute calls? You can keep your blood flowing and your muscles engaged by doing some balancing poses during your meetings. Of course, make sure your mind is still on the call!

8. Move around during your lunch breaks.

We absolutely do not recommend a working lunch when you work from home. Be as productive as you can during your actual work hours so you can take a break when you’re supposed to. Go up and down the stairs during your lunch break or maybe even go in and around the house for a few minutes just so you can get some exercise.

9. Take morning or evening walks.

If going to a local gym is not feasible, you can always do cardio by walking around your neighborhood. Take your morning coffee during your walk to make it enjoyable. Even 20 minutes a day of walking can do wonders for your mind and body.

Category: Featured